If you are on a weight loss journey, you may be relying on the scale to track your progress. But, your weight is not the only indicator of your overall health or weight loss.
Taking body measurements with a measuring tape can provide valuable insight into your progress beyond just the numbers on the scale. In this article, we will explore how a measuring tape can help your weight loss journey and provide you with tips on how to use it effectively.
The Best Way to Measure Weight Loss
There are many methods of measuring weight loss. Stepping on the scale is by far the most popular, but is it the best?
We certainly don’t think so. Weight fluctuates naturally across the day. You inherently weigh lighter in the morning before eating or drinking anything, for example. But hormonal changes, salt and water intake, and muscle mass can also be affecting the number on the scale. This can cloud your weight loss because what you are actually measuring each week might be water weight.
On top of that many people suffer from scale anxiety or suffer severe disappointment after stepping on the scale. This can seriously derail your weight loss journey. You’ve done everything right this week but the scale reads a gain. If you’re anything like me that will have me heading to the cookie jar.
So what is the best alternative? The Measuring tape is a simple yet effective tool that can help you track your progress during your weight loss journey. It allows you to measure specific parts of your body, such as your waist, hips, arms, and thighs to see individual changes in each area. By taking these measurements regularly, you can monitor changes in your body composition and see the progress you are making, even if the scale doesn’t show it.
So make a measuring tape an essential weight loss tool and check out our other suggestions for essential accessories here.
Why You Should be Using a Measuring Tape to Measure Weight Loss
1. It’s Cheap, Easy, and Effective
There is no cheaper or more convenient way to measure weight loss than a measuring tape. You can carry one everywhere, and they are affordable for everyone. But it is also a proven method of measuring successes on health and fitness journeys.
2. Stay Motivated with Body Measurements
As we’ve said the scale only measures your weight. It doesn’t differentiate between fat, muscle, and water weight. A Measuring tape can provide a more accurate picture of your progress by measuring specific body parts.
When you lose weight, you may not see a change on the scale immediately, but you may notice a difference in your measurements. On the weeks where you see no change on the scale, look to your non-scale victories, like a 1/2 inch off your waist.
Success alert: By tracking your measurements, you can see where you are losing inches, especially if the scale isn’t budging and this can help keep you motivated.
2. Better Understanding of Body Composition
Taking body measurements can provide insight into changes in your body composition. If you are losing inches in certain areas, it may be an indication that you are losing fat and gaining muscle. This can be a great motivator to continue with your weight loss efforts.
3. It’s Complementary to Scale Weight
While scale weight is an essential indicator of progress, it doesn’t always tell the whole story. A measuring tape can complement scale weight by providing additional information about changes in body composition. We recommend using both methods. That way you can get a more accurate picture of your progress and steer clear of scale anxiety.
4. It has Advantages over BMI and Body Fat Percentage
Body mass index (BMI) and body fat percentage are two common methods used to track progress during weight loss. However, they are not always accurate. BMI does not take into account muscle mass, which can lead to an inaccurate reading. Body fat percentage can be difficult to measure accurately, and the results can vary depending on the method used.
Measuring tape, on the other hand, provides a more accurate representation of changes in body composition. It measures specific body parts, which can give you a better idea of where you are losing fat and gaining muscle.
5. Celebrate Non-Scale Victories
A Measuring tape can help you celebrate non-scale victories, such as fitting into a smaller size of clothing or noticing a difference in how your clothes fit. This can be especially useful for people with an unhealthy mindset regarding losses on the scale, which we know isn’t always accurate. Instead of pinning all your hopes on one number, you can see your success in different areas. Celebrating these victories can be just as important as celebrating the number on the scale and are arguably much better for your mental health. Read more about unhealthy thinking around weight loss here.
Tips for Easy Body Measurement
How to Use a Measuring Tape
Using a measuring tape is easy. To take measurements, wrap the tape around the area you want to measure and pull it snugly, but not too tight. Make sure the tape is parallel to the floor and not twisted. Record your measurements in a notebook or use a tracking app.
Male Body Measurements
When using a measuring tape for weight loss, it’s essential to measure specific parts of your body consistently. The areas you should measure include:
- Waist: Measure at the narrowest part of your waist, typically just above your belly button.
- Hips: Measure around the widest part of your hips and buttocks.
- Arms: Measure around the largest part of your upper arm.
- Thighs: Measure around the largest part of your thigh.
Female Body measurements
Are mostly the same as men’s measurements above, but you may also want to measure your bust.
- Bust: Measure around the fullest part of the Chest area.
- Waist: Measure at the narrowest part of your waist, typically just above your belly button.
- Hips: Measure around the widest part of your hips and buttocks.
- Arms: Measure around the largest part of your upper arm.
- Thighs: Measure around the largest part of your thigh.
Tips for Consistent Measurements
To get accurate measurements, follow these tips:
- Measure at the same time of day: To get consistent measurements, measure at the same time each day. Avoid measuring after a workout, as your muscles may be swollen.
- Consistency in measuring technique: Measure the same way every time to get consistent results.
- Adjusting measurements for clothing: Wear the same type of clothing each time you measure yourself to ensure consistency.
Why Measurements May Fluctuate
It’s essential to keep in mind that measurements may fluctuate occasionally because measurements can be affected by factors such as water retention and bloating. It’s important to take measurements at the same time each day to get consistent results.
Best Tape Measures for You
Extra long Tape Measure
Depending on your size, like me, you may struggle with traditional tape measures and need one that accommodates bigger frames.
Soft Tape Measure for Weight Loss
60-inch Extra Wide
Twice the length of a normal tape measure!
- Centimeter scale on the back
- Tailor Vinyl tape measure won’t stretch or deform
- Flexible, portable tape measure
- Accurate measurements
Digital Tape Measures
If complete accuracy is your thing, don’t take any chances with a smart digital tape measure.
Smart Body Tape Measure
Smart Body Tape Measure
Weight Loss, Fitness Body Measurement via App
- LED Monitor Display
- Lock Pin
- Retractable Button
- Record and Track Data
Multi Measurement Tape
Want to take multiple measurements at once? No problem.
BMI Tape Measure
BMI Color Calculator Measuring Tape
Built-in BMI calculator wheel instantly gives your BMI number
- Color tape indicates healthy body circumference measurements
- Extra long – 60-inch
- Lightweight, soft and flexible vinyl
- Retractable tape
Using a Measuring Tape to Set Goals
Setting Realistic Goals Based on Measurements
Using body measurements to set goals can be an effective way to stay motivated during your weight loss journey. Take starting measurements and set realistic goals based on them. For example, you may want to aim to lose an inch from your waist or hips within a certain timeframe.
Re-evaluating Goals as Measurements Change
As you progress, it’s important to re-evaluate your goals. If you have already achieved a goal, set a new one based on your current measurements. If you haven’t reached your goal, adjust it accordingly. By setting realistic goals and adjusting them as needed, you can stay motivated and on track.
Conclusion and Final Thoughts
A measuring tape is a valuable tool in your weight loss journey. It can provide insight into changes in body composition and help you track progress when the scale doesn’t budge. By using measuring tape to set goals and celebrate non-scale victories, you can stay motivated and on track. Remember to take your measurements at the same time each day and use consistent measuring techniques for accurate results.
So, if you’re looking for a way to track your progress beyond just the numbers on the scale, give measuring tape a try. It’s a simple yet effective tool that can help you reach your weight loss goals.
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